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Burg CrossFit is a big facility that still has that “small gym” feel. We’ve built our community on genuine friendship, and even with more than 250 members, you’ll still feel that vibe as soon as you walk in the door. We focus on whole-person health. In addition to killer CrossFit coaches, we’ve got a staff of experts on hand to keep you limber mentally and physically, including an in-house massage therapist, a mental health therapist, a nutritional coach, and more.

(727) 220-3070 1150 19th Street North
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December 2020

BurgFit 12/30/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 100ft Bear Crawl, 20 DB Hang C&J (Time)3 RFT 100Ft Bear Crawl 10 DB Hang clean and jerk per arm 50/35 Cap: 12min Rx+ +4 Rounds Int: 35/20 Beg: 50ft Bear Crawl 20/10 DB MetconRest 5 minutes AFTER time capFT 40 PU, 800 Run, 40 HSPU, 800 Run, 40 Plank up downs (Time)For Time 40 pull ups 800M run 40 HSPU 800M run 40 Plank Up downs 20Min cap Plank up-down Int: 600m Run Banded Pullups Elevated HSPU Beg: 400m Run Ring Rows Hand Release Push-ups

BurgFit 12/28/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconBurn (Time)Complete in any order: 50 Burpees 75 Box Jumps 24/20 100/80 Cal Bike 125 Russian KBS 70/53 150 Air Squats 300 Dubs Break up reps ANY way you want 35min Cap Int: step-ups 24/20 80/64 cals 53/35 150 Double Unders or 600 Singles Beg: 40 Sprawls 60/48 cals 125 Russian KB 35/26 150 Box Squats 300 Singles

BurgFit 12/23/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 Days of Christmas 2020 (Time)12 days of xmas 2020 1 D-Ball Clean 100/80 2 Burpee Box Jump Overs 24/20 3 DB Thrusters 35/20 4 Toes 2 Bar 5 Pull Ups 6 DB Cleans 35/20 7 Wallballs 20/14 8 Alt. Hang KB Snatch 53/35 9 V-Ups 10 Goblet Squats 53/35 1100m Row 12 Devil's Press 35/20s Rx+ 50/35’s DB movements 70/53 KB Movements Cap: 40min Int/Beg: Scale weight/movements to be able to do every set unbroken. "Rest" should be between movements NOT in the middle of the sets

BurgFit 12/21/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconE8MOM40 400m Run 150ft DBall Carry 20 Pistols 5 Man Makers (5 Rounds for reps)E8MOM40 400m Run 150ft Dball Bear Hug Carry 80/50 20 Alternating Pistols 5 Man Makers 35/20s Man Maker 1 rep = Push-up on DB’s Renegade Row L arm Renegade Row R arm Squat Clean Thruster Score each rounds time Int: 60/40 Banded Pistols 25/15 Beg: 200m Run 50/30 Pistols To Box 20/10 Rx+ 100/80 50/35s

BurgFit 12/18/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 50 Cal Bike 40 KB Swings 30 SDLHP 20 TTB 10 Burpees (Time)2 RFT 50/40 cal bike 40 KB Swings 35/25 30 KB Sumo DL HP 20 TTB 10 Burpees To 6" Target 21 min cap Rx+ : 53/35 Int: 25/18 Toes to Eyes Beg: 40/30 cal Toes to Rig MetconRest 2 min after cap 3RFT 12 Cal Ski 10 Box Jumps 8 HSPU (Time)3RFT 12/10 cal ski 10 Box Jumps 24/20 8 HSPU 10 min cap Int: Step Ups Elevated Beg: 10/8 cal HRPU

CrossFit 12/16/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillShoulder Press (Heavy Triple)16 min to find heavy triple Metcon4RFT 30ft HSW 20 GHD 20 Hang DB Cleans (Time)4RFT 30ft Handstand walk 20 GHD sit ups 20 Hang DB Cleans 50/35’s 15 min cap For hang cleans, dumbbells are held to the outside of the legs and one head of each dumbbell must pass below the bottom of the knee. Int: 6 Wall Walk Ups Weighted Sit Ups 20/10 35/20 Beg: 30 Plank Shoulder Taps Sit Ups 20/10

BurgFit 12/16/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 40ft Front Rack Walking Lunge 40ft HSW 400m Run (Time)3RFT 40ft Front Rack Walking Lunge 35/20 40ft HSW 400m Run 17 min cap Int: 25/15 8 Wall Walk Ups Beg: 20/10 40 Plank Shoulder Taps 200m RunMetconRest 3 min after cap AMRAP12 Asc Reps 5 Push Ups 5 Situps 5 Squats (AMRAP - Rounds and Reps)AMRAP12 5 Push Ups 5 Situps 5 Air Squats 10 Push Ups 10 Situps 10 Air Squats 15

CrossFit 12/14/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetSingle-Legged Double KB Romanian Deadlift (4x8/side)Single Arm Bent Over Row (4x12/side)Build to a heavy set of the day MetconFT SBC, BJO, Pistols, DU (Time)For Time 15 Sand bag cleans 100/80 30 Box jump overs 24/20 60 Alternating pistols 120 Double unders 60 Alternating pistols 30 Box Jump overs 15 Sand bag cleans 15 Min cap Int: Sandbag 80/60 Step-overs 24/20 Assisted Pistols 60 DU Beg: Sandbag 50/30 Step-overs 20/16 Box Pistols 120 Singles